Cardio with bad knees?

TylerAvenger

I am looking to do more cardio workouts in order to help lose weight, but my knees are an issue. When I was younger, I dislocated one and ever since then I've had pain in them from time to time. What are some good ways to do cardio when knee pain is an issue? Or is there some way to prevent the knee pain?

Samby_v1

Swimming!

Macstraw

Swimming!

^ This, you took the word right outta my mouth...........

TylerAvenger

That is definitely something I will be looking into doing once summer rolls around and my family's pool is usable again!

dmpizza

I do light cardio one day and e next heavy cardio. It made a big difference with knee pain.

marialydia

For knees, non-weight-bearing cardio has helped me enormously.

For a long while I swam...freestyle is great, but avoid the breaststroke.

Recently I discovered rowing on the concept 2 in the gym. Fabulous. I am convinced it has already, after two months of rowing 2-3 times per week, helped my knees and it is no longer painful to stand up after sitting for a prolonged period of time.

anaconda469

Swimming is very low impact, but it burns off a ton of calories. I have arthritis in my shoulders, hips and knees. When I can't ride my bike outside, I go to our indoor pool. Works great, makes me terribly hungry though :laugh: :happy: :laugh: :happy:

TylerAvenger

What are some examples of non-weight bearing cardio exercises?

Warchortle

fixed foot cardio like elliptical or stairs are fine.. believe it or not biking can be hard on the knees if you're not pushing from the heels.

TylerAvenger

Thanks for the support and suggestions, everyone.

Napier_mum

Cycling is great if you have your bike set up correctly and use correct technique.

Honestly I have found that building up leg strength by increasing my walking has almost reduced my knee pain to nothing. I also agree with all the people saying swimming, such a hard workout and super kind to the knees (and ankles) aqua aerobics is also great. I go to two different classes. A shallow water one where you do a lot of running etc but because it is in water there is very little impact (but still very hard work!) and a deep water one which is pretty hard work as well but mainly strength work.

ironanimal

Try rowing, swimming or beating the crap out of a tyre with a sledgehammer.

David_AUS

Water exercises helped my bad knee - even walking in the water can help. As you lose weight the fluid / fat around the knee joints will lessen and this will help your knee. With my "****ie" left knee (Bursitis) I could not use the leg press a couple of months ago - now it is no trouble but I am still a little cautious all the same.

cricketannie

Yoga yoga yoga and more yoga.
It is WONDERFUL for people of EVERY shape, size, fitness level, and with any injuries. There are ALWAYS modifications available if injuries prevent you from moving into a full pose. It is also very good for building strength and increasing stamina.

MissingMyOldSelf

I have the same issue, and to this day, I still have dislocations. (25 years after the first dislocation)

I've found that I do a little more arm movement instead of the leg movement, like when I do aerobic dancing. I try to compensate one way or another.

And swimming is always a friend to us with bad knees!!

ETA: Annie above me is right! I found that there is a yoga class not far from my house that offers "Level 1" yoga, which is specific for those who have injuries, arthritis, or specific issues that keep them from doing certain movements that could cause pain, strain, or another injury.

Best of luck to you!!

sijomial

Cycling is my primary cardio exercise. Even with three major knee injuries and two surgeries.....

Caveat - all injuries are different to a degree but avoiding impact is generally a good idea.
To help knee stability and reduce knee pain strength training is also very important but depending on how your knee reacts will define how you go about strength training. Quad strength is very important when you have wonky knees.

Rowing, stepper and elliptical are also very good but try and increase the resistance to get most benefit.

sombrefawn

If you'd like to keep things simple and free: Fitness Blender on Youtube has some great low impact cardio videos you could do at home..

Kymwho

Bump

_Terrapin_

I would add lunges, just go slow with them to build strength around a knee or both knees. I'm able to run even after years of injuries in my knees from volleyball. But, the best cardio is swimming, period.

KimberlyinMN

I was recently diagnosed with osteoarthritis, which causes my knee cap to pop to one side. I had gone to my chiropractor about my back as my gait was off and I needed some spinal readjustments. He actually took care of my knee too!! Virtually no pain - I mean, it does still twang every once in a while, but nowhere near as bad. At least I can walk with confidence that I won't be falling. My exercise of choice is walking because I can do it anywhere, but it sure is hard when the knees are acting up.

BUT... I agree with others about swimming. That's a wonderful exercise! And biking, if you are able.

gmallan

Swimming, cycling and cardio boxing are all fantastic options. They certainly helped me through a period when I wasn't able to run because of patella tendonitis

whitebalance

Another vote for rowing and swimming. Also, if your gym has an adaptive motion trainer, try it -- bet you'll love it. Very similar to running, but without the impact. It was great for me when my knees weren't up to running.

TeaBea

Walk at Home DVDs by Leslie Sansone. These are low impact, or have occasional jogging sections....but just walk during these. This is lower impact than outdoor walks because you can do them on a carpeted floor, or on a puzzle mat. The moves switch off between walking, knee lifts, kicks, and side steps. There are no twisting type moves that could aggravate your knees.

Another low impact option could be a mini trampoline. Higher quality mini-tramps are not as stiff as cheap models.

rfsatar

I swim with a pull-buoy float (the peanut shaped one) between my knees as pushing off the wall and kicking was hurting them.
Cycle on a well calibrated and set up spin bike.
Elliptical and jog on a mini-tramp at home.

SingingSingleTracker

Cycling is my primary cardio exercise. Even with three major knee injuries and two surgeries.....

Caveat - all injuries are different to a degree but avoiding impact is generally a good idea.
To help knee stability and reduce knee pain strength training is also very important but depending on how your knee reacts will define how you go about strength training. Quad strength is very important when you have wonky knees.

This!!!!

Capt_Apollo

Cycling and swimming

PaulJRaymond

For knees, non-weight-bearing cardio has helped me enormously.

For a long while I swam...freestyle is great, but avoid the breaststroke.

Recently I discovered rowing on the concept 2 in the gym. Fabulous. I am convinced it has already, after two months of rowing 2-3 times per week, helped my knees and it is no longer painful to stand up after sitting for a prolonged period of time.

What is wrong with breaststroke?

sijomial

For knees, non-weight-bearing cardio has helped me enormously.

For a long while I swam...freestyle is great, but avoid the breaststroke.

Recently I discovered rowing on the concept 2 in the gym. Fabulous. I am convinced it has already, after two months of rowing 2-3 times per week, helped my knees and it is no longer painful to stand up after sitting for a prolonged period of time.

What is wrong with breaststroke?

Depends on the injury but breast stroke kick puts torsion on the knee - after I lost my PCL and lateral cartilage I was banned from breast stroke kick.
Learning to breast stroke with arms while doing a freestyle kick was surprisingly difficult!

LauraCarlson86

Cycling is my primary cardio exercise. Even with three major knee injuries and two surgeries.....

Caveat - all injuries are different to a degree but avoiding impact is generally a good idea.
To help knee stability and reduce knee pain strength training is also very important but depending on how your knee reacts will define how you go about strength training. Quad strength is very important when you have wonky knees.

Rowing, stepper and elliptical are also very good but try and increase the resistance to get most benefit.

THIS! But right along with the importance of quad strength are equally strong hamstrings! Those muscles need to be as balanced as possible in order to reduce further injury or strain on the knee.

scubasuenc

I too have bad knees and other injuries that mean I can only do low impact cardio. The recumbent bike has become my best friend, and I ride 45 minutes every day. I also swim and do aquatic aerobics. Walking is also great exercise. I have found the Leslie Sansone Walk At Home DVDs to be great through the cold winter when I can't walk outside.

There are lots of DVDs out there that focus on low impact cardio. You can even do chair aerobics, which can get your heart pumping and work up a sweat. I have even gotten DVDs designed for seniors because those tend to be low impact with many modifications.

randomworries

elliptical machine is what i used when i injured my knee